Verdant CrossFit, Verdant CrossFit North – CrossFit
Reverse Lunges (4 4 4 4)
4/leg each set
50, 55, 55, 60% of backsquat
WoD: Metcon (Time)
27-21-15-9
Wallball 30/20
Toe-to-Bar
Hang Power Snatch 75/55
Rx+ = 95/65 + Time Cutoff 10 Min
HOME: Metcon (Time)
Warm up:
Tabata
:20 Work/:10 rest x 8(Total of 4:00)
Odd Rounds: Air Squats
Even Round: Groiners
Then
2 Rounds
12 Lunge to Hamstring Stretch
8 Cossack Squats
4 Half Burpees
Strength:
Jumping Lunges w/ 0:03 hold
4 x 5 ea.
*Jump into first lunge, land with back knee 1-2in off ground and hold for 0:03. Make sure weight is evenly balanced, front foot is flat, and front knee is not beyond the toes.
Metcon:
27-21-15-9
Object Thruster/ Air Squats/ Object Goblet Squats
V- Up/ Gymnastics Crunch
Object Swings/ Jumping Good mornings
* Get creative with a household object, a jug of detergent, a jug of water, or a backpack with items in it